Grape vs. Mashed potato — In-Depth Nutrition Comparison
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Significant differences between grapes and mashed potato
- Grapes have more manganese, vitamin K, and vitamin B1; however, mashed potato is richer in phosphorus and polyunsaturated fat.
- Grapes cover your daily manganese needs 27% more than mashed potato.
- Mashed potato has 6 times less vitamin B1 than grapes. Grapes have 0.092mg of vitamin B1, while mashed potato has 0.015mg.
- Grapes contain less sodium.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of grapes is 49.
Specific food types used in this comparison are Grapes, american type (slip skin), raw and Fast foods, potato, mashed.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CopperCopper | +14.3% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +632.7% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more CalciumCalcium | +28.6% |
| Contains more PotassiumPotassium | +49.7% |
| Contains more ZincZinc | +450% |
| Contains more PhosphorusPhosphorus | +490% |
| Contains more SeleniumSelenium | +700% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +513.3% |
| Contains more Vitamin B2Vitamin B2 | +280% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +147.5% |
| Contains more Vitamin AVitamin A | +760% |
| Contains more Vitamin EVitamin E | +121.1% |
| Contains more Vitamin B3Vitamin B3 | +260% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +125% |
| Contains more CholineCholine | +139.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.63 g
Fats:
0.35 g
Carbs:
17.15 g
Water:
81.3 g
Other:
0.57 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more CarbsCarbs | +17.1% |
| Contains more ProteinProtein | +161.9% |
| Contains more FatsFats | +705.7% |
| Contains more OtherOther | +121.1% |
~equal in
Water
~79.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.014 g
Polyunsaturated fat:
Poly. Fat
0.102 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -80.2% |
| Contains more Mono. FatMonounsaturated fat | +5042.9% |
| Contains more Poly. FatPolyunsaturated fat | +1215.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.718mg | 0.098mg | 27% |
| Sodium | 2mg | 306mg | 13% |
| Polyunsaturated fat | 0.102g | 1.342g | 8% |
| Vitamin K | 14.6µg | 5.9µg | 7% |
| Phosphorus | 10mg | 59mg | 7% |
| Vitamin B1 | 0.092mg | 0.015mg | 6% |
| Vitamin B3 | 0.3mg | 1.08mg | 5% |
| Starch | 12.1g | 5% | |
| Vitamin A | 5µg | 43µg | 4% |
| Fats | 0.35g | 2.82g | 4% |
| Vitamin C | 4mg | 0mg | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Potassium | 191mg | 286mg | 3% |
| Vitamin B2 | 0.057mg | 0.015mg | 3% |
| Protein | 0.63g | 1.65g | 2% |
| Vitamin E | 0.19mg | 0.42mg | 2% |
| Saturated fat | 0.114g | 0.577g | 2% |
| Monounsaturated fat | 0.014g | 0.72g | 2% |
| Zinc | 0.04mg | 0.22mg | 2% |
| Fiber | 0.9g | 1.3g | 2% |
| Magnesium | 5mg | 15mg | 2% |
| Copper | 0.04mg | 0.035mg | 1% |
| Selenium | 0.1µg | 0.8µg | 1% |
| Vitamin B6 | 0.11mg | 0.12mg | 1% |
| Carbs | 17.15g | 14.65g | 1% |
| Folate | 4µg | 9µg | 1% |
| Choline | 5.6mg | 13.4mg | 1% |
| Calories | 67kcal | 89kcal | 1% |
| Net carbs | 16.25g | 13.35g | N/A |
| Calcium | 14mg | 18mg | 0% |
| Iron | 0.29mg | 0.31mg | 0% |
| Sugar | 16.25g | 0.5g | N/A |
| Vitamin B5 | 0.024mg | 0% | |
| Trans fat | 0g | 0.105g | N/A |
| Tryptophan | 0.003mg | 0% | |
| Threonine | 0.017mg | 0% | |
| Isoleucine | 0.005mg | 0% | |
| Leucine | 0.013mg | 0% | |
| Lysine | 0.014mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.013mg | 0% | |
| Valine | 0.017mg | 0% | |
| Histidine | 0.023mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
9%
Minerals Daily Need Coverage Score
15%
15%
Comparison summary
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 15.75g)
Which food is cheaper?
Mashed potato is cheaper (difference - $0.5)
Which food is richer in minerals?
Mashed potato is relatively richer in minerals
Which food contains less Sodium?
Grape contains less Sodium (difference - 304mg)
Which food is lower in Saturated fat?
Grape is lower in Saturated fat (difference - 0.463g)
Which food is lower in glycemic index?
Grape is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.